CrossFit enthusiasts are always on the lookout for challenging and effective workouts that push their limits and help them achieve their fitness goals. Recently, CrossFit athlete and Fittest Man in the UK, Harry Lightfoot, shared an intense 30-minute full-body conditioning workout that promises to sculpt muscles, build strength, and enhance endurance.
The EMOM (Every Minute on the Minute) workout consists of nine movements that target every major muscle group while incorporating elements of cardio, strength, and endurance training. This high-intensity session is designed to boost overall fitness levels and challenge athletes of all levels.
What is the 9-move EMOM conditioning workout?
This 30-minute workout, which is repeatable three times, is accessible for both beginners and advanced athletes. The workout includes a variety of exercises that require minimal equipment, making it suitable for home or gym settings.
Workout Breakdown:
Minute 1:
20/15 calorie row
Minute 2:
20 lunges
Minute 3:
15 push-ups
Minute 4:
20/15 calorie ski erg
Minute 5:
20 wall balls
Minute 6:
15 burpee to target
Minute 7:
20/15 C2 bike
Minute 8:
15 box jump-overs
Minute 9:
15 pull-ups
Minute 10:
Rest
Lightfoot recommends warming up with 10-15 minutes of dynamic stretches and bodyweight movements before starting the workout. The warm-up should include activities like squats, lunges, and inchworms to prepare the body for the challenges ahead.
Exercise Highlights:
1. Rowing:
Complete a set number of calories within each minute as indicated. Focus on proper rowing technique to maximize the benefits of this movement.
2. Push-ups:
Perform the push-ups with correct form and adjust the number or variation to suit your fitness level.
3. Lunges:
Execute lunges with or without weights while maintaining proper posture and control throughout the movement.
4. Ski Erg:
Engage your lower body and core while utilizing the ski erg machine to complete the prescribed calories.
5. Wall Balls:
Choose a suitable weight for wall balls and focus on explosive movements to target multiple muscle groups simultaneously.
6. Burpee to Target:
Perform burpees with precision and aim to reach the designated target consistently within the timeframe.
7. C2 Bike:
Pedal with intensity on the bike to meet the calorie requirements for this exercise.
8. Box Jump-Overs:
Jump onto and over the box in a controlled manner to challenge your lower body strength and agility.
9. Pull-ups:
Choose a suitable pull-up variation and aim to complete the designated reps within each minute.
The 10-second transition time between exercises adds an element of urgency to the workout, ensuring a continuous and challenging session. By pushing your limits and maintaining consistency throughout each round, you can maximize the benefits of this EMOM workout and elevate your CrossFit performance.
Whether you’re new to CrossFit or a seasoned athlete, incorporating diverse and challenging workouts like this EMOM session can enhance your overall fitness and help you progress towards your goals. Embrace the intensity, focus on proper technique, and push yourself to new heights with each repetition. Are you ready to take on the challenge and level up your CrossFit game?
